Keto Boost: Effective Weight Loss Or Dangerous Fad?

Keto Boost is a weight loss supplement intended for adults following a ketogenic diet. The product claims to help the body transition into ketosis, a state in which the body uses stored fats as fuel, initiating weight loss and increased energy. However, the effectiveness and safety of keto supplements are questionable. While some users report weight loss, others experience side effects like keto flu, nausea, diarrhoea, and constipation. The long-term effects of these supplements are unknown, and experts generally do not recommend diet pills.

What is the keto diet?

The keto diet is a low-carb, high-fat diet. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes very efficient at burning fat for energy.

The keto diet typically includes a daily intake of 90% fat, 6% protein, and 4% carbs, although the exact ratio depends on the individual's needs. The standard ketogenic diet (SKD) includes 70% fat, 20% protein, and only 10% carbs.

On the keto diet, you cut back on carbs from sources like sugar, soda, pastries, white bread, grains, legumes, fruits, and starchy vegetables. Instead, you consume more healthy unsaturated fats, such as nuts (almonds, walnuts), seeds, avocados, tofu, and olive oil. However, the keto diet also encourages the consumption of saturated fats from oils (palm, coconut), lard, butter, and cocoa butter.

The keto diet is often used for weight loss, as it can help reduce your appetite and increase fat burning. It has also been used to help reduce the frequency of epileptic seizures in children and may offer potential benefits for certain medical conditions, such as heart disease, brain diseases, and acne.

It's important to note that the keto diet is typically recommended as a short-term dietary change for weight loss and should be approached with caution. It carries several risks, including high levels of saturated fat, nutrient deficiencies, liver and kidney problems, constipation, and potential negative effects on cognitive function. Therefore, it's crucial to consult a doctor and a registered dietitian before attempting a ketogenic diet.

What are the benefits of keto supplements?

Keto supplements are products that claim to help boost energy, burn fat and promote weight loss. They are aimed at those who are on a ketogenic diet and are finding it hard to stay in ketosis.

Keto supplements claim to increase ketone levels in the body, helping you achieve ketosis faster and ultimately lose weight. Ketosis is a metabolic process where the body is forced to break down fat for energy due to glucose deficiency.

• Weight loss: Keto supplements may help transition the body into a state of ketosis and increase weight loss.
• Reduced hunger and cravings: Keto supplements may reduce hunger and cravings, thus aiding weight loss.
• Fast transition into ketosis: A fast transition into ketosis may keep away keto flu symptoms as the body gets used to the diet quickly.
• Improved athletic performance: Keto supplements may improve athletic performance.
• Decreased appetite: Ketone supplements have been shown to decrease appetite, which may help with weight loss.

There is limited research on the benefits of keto supplements and no evidence that they can prevent keto flu. They are also expensive and may be contaminated with heavy metals and other contaminants. There is also a risk of scams with some keto products.

Experts do not recommend keto pills or any diet pills. They emphasise that very restrictive diets are hard to follow and not sustainable.

What are the potential risks of keto supplements?

While keto supplements are generally considered safe, there are some potential risks to be aware of. Here are some of the possible side effects of keto supplements:

• Nausea and Vomiting: Some users of keto supplements have reported experiencing nausea and, in some cases, vomiting. These side effects can be unpleasant and may deter people from continuing with the supplements.
• Gastrointestinal Issues: Keto supplements can also cause gastrointestinal issues such as diarrhoea. This is a common side effect reported by users and can be a cause for concern, especially for those with digestive sensitivities.
• Liver Problems: The keto diet involves the breakdown of a large amount of fat, which the liver has to metabolise. This process may worsen any existing liver conditions or put additional strain on a healthy liver.
• Kidney Problems: The high protein content of the keto diet may overload the kidneys, which play a crucial role in metabolising protein. Therefore, there is a risk of kidney problems when following a keto diet or taking keto supplements.
• Constipation: The keto diet is low in fibrous foods, which can lead to constipation. This is a common issue reported by people following a keto diet or taking keto supplements.
• Fuzzy Thinking and Mood Swings: The keto diet relies on ketones as an energy source instead of glucose from carbohydrates. The brain typically functions best when using glucose as fuel, so a low-carb diet may result in confusion and irritability.
• Scams and Expense: Keto supplements can be expensive, and there is a risk of scams, with some heavily promoted products on social media turning out to be fraudulent.
• Electrolyte Imbalance: The keto diet can lead to dehydration and an electrolyte imbalance, which can cause dizziness, fatigue, and muscle cramps. It is important to stay hydrated and ensure adequate electrolyte intake when taking keto supplements.
• Keto Flu: The transition to a keto diet or the use of keto supplements can trigger symptoms similar to the flu, including nausea, diarrhoea, constipation, headaches, and muscle cramps. This is often referred to as "keto flu," and while it typically resolves within a few days, it can be an unpleasant side effect.
• Contamination and Unregulated Ingredients: The U.S. Food and Drug Administration (FDA) does not regulate dietary supplements, including keto products. Therefore, there is a risk of contamination or the presence of undisclosed ingredients that may be harmful.

What are the side effects of keto supplements?

While keto supplements are generally considered safe, there are some side effects to be aware of.

The most common side effects are related to the digestive system, including nausea, vomiting, diarrhea, and stomach discomfort. These side effects are more commonly associated with ketone salts than ketone esters. Ketone salts can also cause an unpleasant aftertaste.

In addition, there is a risk of electrolyte imbalances when taking ketone supplements, particularly if you have a medical condition such as kidney disease that affects your body's ability to regulate electrolytes. The high amounts of minerals in ketone salts mean that consuming too much is not recommended.

Some people may also experience what is known as "keto flu" when starting a keto diet or taking keto supplements. Symptoms can include nausea, diarrhea or constipation, mood swings, dizziness, and headaches, among others.

It is important to note that the long-term effects of keto supplements are unknown, and there is limited research on their effectiveness for weight loss.

Are keto supplements a waste of money?

Keto supplements are dietary products that claim to help boost energy, burn fat and promote weight loss. They are aimed at those who are on a ketogenic diet and are meant to help the body transition into a state of ketosis. However, the question remains: do they work, or are they a waste of money?

Keto supplements typically contain two active ingredients: ketone beta-hydroxybutyrate (BHB) and medium-chain triglycerides (MCTs). BHB is a compound that the liver produces from fats, which circulates in the bloodstream and is used up by the body's tissue for energy. MCTs are a type of fat found in coconut and palm oil that can be used as an energy source during ketosis.

The short answer is: it's inconclusive. While some studies have shown that ketone supplements can increase blood ketone levels and reduce appetite, potentially leading to weight loss, other studies suggest that they may even hinder weight loss.

One small 2021 study found that participants who followed a low-calorie ketogenic diet and took a BHB salt supplement experienced enhanced ketosis. However, higher ketone levels did not seem to boost weight loss compared to those on the keto diet without the supplement.

Another study found that ketone supplements reduced appetite for over four hours when taken while fasting. However, the effect was lessened when taken after a meal, especially one containing carbs.

Potential Risks and Side Effects

Ketone supplements have been linked to several side effects, including nausea, vomiting, gastrointestinal issues, diarrhoea, mood swings, dizziness, and headaches.

Additionally, there is a risk of the supplements being contaminated with heavy metals and other contaminants, as the Food and Drug Administration (FDA) does not approve dietary supplements.

While some people may find success with keto supplements, the evidence is not conclusive, and there are potential risks and side effects. Ultimately, it is a personal decision whether to try keto supplements, but it is essential to do your research, understand the potential risks and benefits, and consult a healthcare provider before starting any new supplement.

Alternatives to Keto Supplements

Instead of relying on supplements, it is recommended to focus on adjusting your diet and lifestyle. This may include making necessary tweaks to your keto diet to ensure you are getting enough calories and fibre. You can also try a water-only fast, which can help you get into ketosis faster without the need for supplements.

In conclusion, while keto supplements may work for some people, there is currently insufficient evidence to support their effectiveness conclusively. As such, they may not be worth the money for most individuals, especially considering the potential risks and side effects. Adjusting your diet and lifestyle may be a more effective and healthier alternative to taking supplements.

Frequently asked questions